Brooks Run Happy University
®
Intermediate Half Marathon Training Plan
Week
Monday
Tues.
1
Run 40-min without walking
Rest
days
2
Wednesday
Thursday
Fri.
Saturday
Sun.
Cross Train: 30-min on Elliptical or
Stationary Bike, Light Endur. Prog.
Run 40-min without walking
Rest
days
Easy 5-mile Run
Cross Train: 30-min on Elliptical or
Stationary Bike, Light Endur. Prog.
1-mile, 6 x (2-min pick-up w/3min jog), 1-mile
Cross Train: 35-min on Elliptical or
Stationary Bike, Light Endur. Prog.
Easy 4-mile Run
Easy 6-mile Run
Cross Train: 35-min on Elliptical or
Stationary Bike, Light Endur. Prog.
3
1-mile, 6 x (3-min pick-up w/2min jog), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Hill. Prog.
Easy 4-mile Run
Easy 7-mile Run
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
4
1-mile, 4 x (400m Hill Climbs w/
Recovery + 1-min), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
Easy 4-mile Run
5-mile Time Trial
Cross Train: 40-min on Elliptical or
Stationary Bike, Interval Prog.
5
1-mile run, 8 x (3-min pick-up
w/2-min jog), 1-mile run
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
Easy 5-mile Run
Easy 8-mile Run
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
6
1-mile, 3 x (1-Mile @ :30 faster
than TT pace w/3-min jog), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Interval Prog.
Easy 5-mile Run
Easy 7-mile Run
Easy 30-min Jog
7
1-mile, 4 x (400m Hill Climbs w/
Recovery + 1-min), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
Easy 5-mile Run
Easy 9-mile Run
Easy 30-min Jog
8
1-mile, 4 x (1-Mile @ :40 faster
than TT pace w/2-min jog), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
Easy 4-mile Run
10k Time Trial
Easy 30-min Jog
9
1-mile, 8 x (800m Btw 5k-10k Race
Pace w/2-min jog), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Interval Prog.
Easy 6-mile Run
Easy 10-mile Run
Easy 30-min Jog
10
1-mile, 4 x (400m Hill Climbs w/
Recovery + 1-min), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Hill. Prog.
Easy 6-mile Run
Easy 30-min Jog
Easy 12-mile Run
11
1-mile, 3 x (1-Mile @ :40 faster
than 5k pace w/2-min jog), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Interval Prog.
Easy 6-mile Run
Easy 30-min Jog
Easy 8-mile Run
12
1-mile, 6 x (4-min pick-up w/2min jog), 1-mile
Cross Train: 40-min on Elliptical or
Stationary Bike, Endur. Prog.
Easy 5-mile Run
Jog 15-min to loosen legs
RACE DAY
Training Notes:
• Every workout should begin with a 5-min jog/walk then stretching
• 1 Rest Day and/or Cross Train day could be swapped out for Yoga, Pilates, Swimming
• Easy runs are at a Conversational Pace (you can hold a conversation without diffi culty while running)
• Pick-Ups are short bursts where you pick up the pace from easy/conversation to moderate/fast
(NOT a sprint). This helps build speed & endurance. You should still be able to talk, but a little winded.
Created by Josh Maio
• Time Trials should be run like a race. These will test your fitness and help get you into race mentality
• Recovery for hill workouts should be a SLOW jog back to the bottom of the hill plus a minute of complete
rest once you reach the bottom of the hill.